Tag: GridIron

Five strong redwoods avoided the long training runs to battle the Gridiron gloom.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • DQ
  • Arm Circles
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the tennis courts for a one-man Dora (all reps for each man)
  • 100 merkins
  • 200 squats
  • 300 LBC
• Mosey to the bus stop where one man bear crawls to the end of the line while the rest do pole smokers and then shift to pole sits
• Mosey to the playground for a Jack Webb
• Mary
  • Freddie Mercury
  • Side crunches
  • Crunchy frogs
• COT with YHC taking us out

Great work by the PAX today.  Prayers for Mr. Rogers family and their son’s transition to the military.  Continued prayers for all of the PAX families in a period of transition.

God is good all of the time!

Attila

A tad chilly so we warmed up with an immediate mosey over to turf field for warm up, followed by:

– Ab-Beast starting on the end line of soccer field (white line) down and back of a 100+ yard field, stopping 6 times for 6 sets of each exercise (WWIIs, WWIs, Reverse Crunches, Crunchy Frogs, Side Crunches, and American Hammers.

– 4 Corners beginning at the corner (of two while lines) with 5 Merkins, 10 hand release Merkins, 15 Carolina Dry Docks, and 20 shoulder taps…followed by a round of cumulative exercises at each corner

– Side line of field (on a white line) to begin working legs with a mosey 20 yards for 20 two count lunges, then 20 yards for 50 heel raises, another 20 yards and then 20 squats…and then rolled it back doing it again.

– Mosey to playground for Arms to get a work out of 20 Dips alternating with 3 of full extension 3 second holds before doing Pull ups. Rotated these 3x

– Mosey to parking lot for a Burpee march of 15 parking spaces (white lines)

– Alternating Wall Sits and Milkers with Balls to the Wall for 10 count, then a 20 count, and finally a 30 count

– Ended with American Hammers and some much needed stretching

Pre-workout discussion of changes to Pouncey Track Park. Additional Pickleball courts are proposed, along with additional parking and moving the pull-up bars. There’s also the Tuckahoe Tomahawks playing today.

Mosey to near the pull-up bars.

It’s great to have a workout to go to on Saturday mornings (and the rest of the week for that matter.) One thing I do miss is the 2^nd F after the workout on Saturday. Between Vacations, childcare and in the next two weeks, Cub Scouts, I’ve missed a lot of 2^nd F on Saturday. I’m hoping to get back to showing up starting in three weeks.

Disclaimer

20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

Mosey to Burpee Hill

7 minutes of Burpees

Using Pull-up bars:

11s with Hanging Knee-ups and Bulgarian Split Squats using the picnic benches

Back to football field near fence

10 Romanian Leg Lift (in cadence) Left leg then right leg

Soccer(?) field below the football field

11s with get ups and Ukrainian Hammers

Mosey to far end of the soccer field

Run/belly touch each red line to the other end

Mosey to Wall in front of school

15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix

15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix

15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix

Stretching exercise

Mosey to the loading dock

Behind the loading dock 10 Squats, climb wall and fence to loading dock, cross loading dock, climb down loading dock, mosey to asphalt for 10 HRMs. 3X

Mosey back to soccer field

Bear crawl/Crab walk about 2/3s of the field changing at each red line

Mosey to parking lot

20 Heels to Heaven, 20 Rosalitas 6-inch leg left to count of 60

Announcements
Oct 11: 2^nd F, Tuesday Lunch Innsbrook Firehouse Subs: show up sometime between say 11:30 and 1:00.

Oct 29: 2^nd F, Beer Mile. Also, F3 Launch in Blacksburg

Hurricane Ian couldn’t keep 7 of us from working out this fine Saturday morning at GridIron. After a brief warm up on the cold, wet asphalt we moseyed to the more comfortable not so wet turf field for a workout.

Dora of 100 2count lunges, 200 squats, and 300 heel raises with a 40 yard jaunt between exercises. Series of (5) 20 count WWIIs every 10 yards with bear crawls between, followed by 20 count of Reverse Crunches, Freddy Mercury, Heels to Heaven, and American Hammers with bear craws between the sets until we finished the 100 yard field. At the end of the field is a small hill for us to complete 7’s of Get-ups and Merkins. Followed by modified Jack Web of Merkins and Air Presses (request was to go to 11 Merkins and 44 Air Presses). Moseyed to mid field for another 20 count of various ab exercises with bear crawl and craw walk between the sets. Finished with 3 sets of Dips and some stretching for a brief cool down.

A daunting dozen shook off the morning dew to embrace the morning suck.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm Circles
  • Dead man hang
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the football field for laps of luxury
  • 1^st lap – 10 burpees at each 50 2x, 15 HRM at end zone 2x, bear crawl across field 2x, 20 WWII sit-ups after bear crawls 2x
  • 2^nd lap – 10 burpees at each 50 2x, 15 CDD at the end zone 2x, crab walk across the field 2x, 20 2x flutter kicks 2x after crab walks
  • 3^rd lap – 10 burpees at each 50  2x, 15 manmaker merkins at end zone 2x, lunge across field 2x, 20 reverse crunches after lunging 2x
• Lindsay – dips and heels to heaven
• Curb crawl up to 7
• Mosey back to parking lot for a 3x check – run, wall sit, side lunges
• COT with YHC taking us out

Convergence at 7:30 am at Gridiron next week.  Celebrating 8 years.  Parking at Pouncey Tract Park and SPMS. 

Great work from the PAX today.  Thankful for the fellowship.  Good work men!

God is good all of the time!

Attila

On a nice 60 some degree day, I thought now that school is back in session, let’s try a modified version of the Presidential Fitness Test. I think it was met with mixed reviews but that is cool.

COP: DQ, DMH, Merkins, FMs and ACs.

Mosey to track. First part of the Fitness test – 1 mile run. Results ranged from 7:15 to 8:40, not bad.

Mosey to near typical field which had work done. 1 minute all of the sit ups you can do. Johnsonville knocked it out of the park with 65 sit ups!

Mosey to playground and do all the merkins you can in one minute. I think someone was able to get to 60. We are not such an old group after all.

Mosey to Strykers parking lot and do modified shuttle run. For those that participated, Fireman Ed was the slow one. He su%ks.

Mosey to chin up bar. Do as many chin ups as you can in one set. I did nine; I think a couple hit 12. Nie work again. Back to playground we go.

In honor of the first responders on 9/11 who climbed 110 floor at the WTC, we did a Dora with 110 2 count MCs, 220 squats and 330 SSHs. The other person ran to the second truck, did a burpee and then ran back.

We finished with American Hammers, flutter kicks, heels to heaven, a round of Mary and some stretching. We then prayed for all those suffering from health issues including Gyspy’s sister. Convergence in 2 weeks at Gridiron at 7:30 a.m. and the “retreat” is after Convergence. Hopefully BRR went well for all participants. Praise for a so far successful neck surgery for my M, Firewoman Kate.

Enjoy your weekend. Remember those that lost their lives on 9/11.

Fireman Ed

A lighter holiday crowd, but still a great day at the Gridiron.  Here is how it went down:

• COP
  • Parking lot tracers
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• Mosey to the turf field for a cumulative beast
  • 216 HRM
  • 180 WWII sit-ups
  • 144 2x crab cakes
  • 108 helix squats
  • 72 flutter kicks
  • 36 burpees
• Mosey to the pavilions for Lindsay with reverse crunches and dips
• COT with YHC taking us out

Great work by the PAX!  Good to have Pinto back!  Quick healing for the sick and injured.  You were missed.  YHC has not been keeping up with backblasts for missed workouts so this one was a bit of a repeat from last week, but in all fairness, it was my personal beast week!  Beast week complete!

Convergence Monday at Dogpile at 7 am.

Convergence 9/24 at Gridiron at 7:30 am.

God is good all of the time!

Attila

On a bright and sunny morning 6 Pax showed up. We missed a lot of regulars who ran marathons, were sick, or just missing-in-action. Roger Roger, following his commitment to bring three FNG in a week, brought one of his neighbors who was named Green Hornet.

Trying to impress FNG, after the warm-up, we did cumulative beast: starting with hand-release-merkins, then added WWII, squats, 2 count Freddie Mercuries, crab cakes, finishing strong with burpees. Not much time left, so we finished with circle of abbs each calling 20 favorites: heels to heaven, LBCs, mountain climbers, American hammers, WWII. Overall a good start for a day of fun.

A lucky 13 All Pros worked hard this morning to get ready for the season. With my first bootcamp Q at Gridiron, we stayed on the football fields and did the following:

Warmups in the center of the field of SSH, DQ and Imperial Walkers. White Deer complained it was very cookie cutter so…

Gathered in one end zone and worked our way to the other to score a TD. Fought through 10 burpees at the 10yd line, 20 Merkins at the 20yd, 30 two count Hammers and the 30, 40 LBCs at 40yd and 50 Smurf Jacks at the 50 then 40 LBCs at the 40, etc until you scored.

Unfortunately, I told them the game was now tied so we had to do it again (groans).

After the repeat, we did a Quarter Pounder. Ran to 25 yd, 25 Merkins, Bernie Sanders back to goal line, then run to 50, 50 two count mountain climbers and Bernie back, run to 75, 75 plank shoulder taps, Bernie back, run to goal line, 100 SSHs, Bernie back.

We then got lazy and did a Lazy Dora: 100 merkins (one did 10 while the other planked then rotate), 200 LBCs (one did 20 LBCs, partner kept legs 6 inches from ground and rotated), 300 Squats (one did 30, other did standing peoples chair).

Went to a triple check of dips, step ups and running the width of the field and back.

Then with some inspiration from Polly, we went to the lower field and did the 5 man football sled. With White Deer and Blue Moon standing and motivating us on the sled, the group rotated pushing it ~10 yards. We did this 3-4 times each. Followed that with some football drills of up-downs on my call while running in place and then some mountain climbers with me calling “left’ or “right” and the pax rolling in that direction and then back to climbers.

Went back to the start and did some Freddie Mercury’s, Mercury Freddie’s and Flutter Kicks to finish.

Announcements: Convergence 9/5 at Dogpile 7AM. 8 year Birthday for F3 RVA coming in September.

Prayers and then ended with a Coach Whitesnake speech ending on 1-2-3 “Together!”

The team is ready for the next challenge.